One of the best things about fall is the return of the spaghetti squash, part of the winter squash family. It varies in color on the yellow-orange spectrum. The darker the orange the more beta-carotene, a plant pigment with antioxidant properties that can be converted into Vitamin A, which helps promotes skin and eyes health. True fact- if you eat too much beta carotene it can start tinting your skin orange. But don’t worry, you’d have to eat A LOT. Spaghetti squash is very low in calories. Compared to pasta spaghetti, it’s a nutrition rockstar. 1 cup of cooked spaghetti squash weighs in at about 45 calories, 10 gm carbs, 2 gm fiber compared to about 220 calories, 3 gm fiber, 43 gm carbs in 1 cup of cooked refined (white) spaghetti.
Not only is it good tasting and healthy, but it’s really fun to make. Is it normal that I was excited to come home from work last night to make it? I still can’t get over how one squash turns into a pile of spaghetti. It’s magic. And being that I am in my mid-twenties and still find it fun, imagine what kids would think? For all those who have kids or little cousins or siblings, try to make it with them this weekend or next week (perfect T-giving side).
Steps to Spaghetti Squash
1. Heat oven to 375.
2. Cut squash in half, lengthwise – warning, man power and a good knife required.
3. Use a fork to remove the seeds (wait, before you throw them out re-use them in his recipe).
4. Place the 2 halves on lighty greased baking sheet open side down.
5. Cook for about 30 minutes. Depending on the size of squash it could be as short as 25 or as long as 35 minutes. You are looking for a soft texture that can easily pierced though with a fork.
6. Cool for 10 minutes.
Viola! Look how much 1 squash makes. Crazy right? That’s a whole-lotta squash.
Now do whatever you crave. You can eat it as is or throw it back on the stove and mix it with well, anything. Whatever would be good on spaghetti would be good on this. Try sauce, cheese (preferably low fat), sauteed veggies, roasted garlic, chicken, fish, turkey meatballs, beans, fresh herbs and spices. Add cumin and coriander for an Indian flare. Add part-skim mozzarella and tomato or pesto for an Italian style. Try feta olives and roasted peppers for Greek flavor.
Last night I wanted simple, so I threw 1 1/2 diced tomatoes, 1/2 chopped onion and 1 garlic clove on a medium flame for 5 minutes, then added the spaghetti squash and mixed for 1 minute. Delicious.